Lower your leg and repeat with the other knee. Continue walking backward for the desired distance. Precautions: This move is tougher than it looks and the intensity accumulates quickly. Do each exercise as fast as possible for 1 minute, without resting between moves. Lift your knees as high as possible and jog in one spot. Requirements: Basic knowledge of kicks and punches. Jump back into a plank. Keep your legs together. Cardio vs. Repeat. What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? Lift your right foot, push off your left foot, and move right while keeping your form. Jump into starting position before jumping back into a squat, reaching your left hand up and right hand down. Cardio exercise keeps your heart, lungs, and muscles healthy. Lower your foot and repeat with the other heel. While there are, indeed, options for at-home cardio workouts, if you do elect to go with home cardiovascular equipment, you might want to take a look at the following. Why: There's fresh air out there and it's fun to actually go somewhere when you're exercising. Whether you run on an empty stomach or have a snack beforehand is really up to you. Jump your feet to the right, rotating to bring your knees outside your right elbow. Squat Rockers (2:23) 8. Precautions: Watch out for dogs, heat, cold, chatty neighbors, distracted drivers, and bikers. Why: Jumping jacks burn about 100 calories in 10 minutes and no special equipment or skills are needed. Endurance can … Continue alternating your heels and pumping your arms. This is an easy, low-impact exercise that can be done on a curb or lowest step of a staircase. Weight Lifting: Which Is Better for Weight Loss? Continue alternating feet. There are still plenty of cardio exercises you can do at home. Exercise is incredibly good for you, but getting started can be tough. Stand with your feet together. Regular cardio exercise can also help you lose weight, get better sleep, and reduce your risk for chronic disease. Only jump high enough to clear the rope. Variations: Press the arms overhead, high knees, butt kicks, wide knees, What: Squatting to the floor, jumping the feet to a plank position, jumping back in, and standing up. Precautions: This exercise is high impact and high intensity, and requires strong joints and a strong heart. Jog in Place. This no-equipment, at-home cardio routine is a high-intensity interval workout (HIIT), so you’ll be alternating between periods of intense work and rest. Variations: Plyo-jacks (squatting then jumping in the air), stepping the feet out rather than jumping, holding a medicine ball, push-up jacks (jumping the legs together while doing push-ups). Clean to Lunge (0:48) 3. Stand with your feet together, core engaged, and hands at your chest. Jump and spread your legs wider than shoulder-width, lifting your arms overhead. The pendulum is a lesser known exercise that can be included in the list of cardio home workouts because it helps in raising the heart rate and promotes faster calorie burn. Quickly switch legs to bring the other foot on top. Mod functions are stored to relieve radiation, to use real files, to navigate back hoards. No equipment, and no reason to not jump right into this quick cardio interval workout that will have you sweating in a hurry but won’t take up more than 30 minutes of your day. Can You Really Burn 1,000 Calories in an Hour With Title Boxing Club? Precautions: Extending the arms and legs all the way during punches and kicks can stress the joints. 9 Ways to Get a Great Cardio Workout at Home, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved, Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness.". Requirements: A staircase with at least one step. Return to starting position. Unilaterally Loaded Get Up Lunges (1:47) 6. Why: It's great cardio, burning about 220 calories in 20 minutes. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. Jumping Jacks. Start in a plank with your hands under your shoulders and your body straight. Variations: Use a fitness step platform instead of actual stairs. But is it real? Place your feet hip-width apart and arms at your sides. Swing your arms up and jump explosively onto the... Land gently, leaning forward slightly. Stand with your legs together and arms at your sides. You can do this cardio exercise at home at your convenience. At Home Cardio Workout with No Equipment - Fat Burning Cardio Intervals. Start in a plank with your hands under your shoulders and your body straight. Start in a plank with your hands under shoulders and your body straight. This 10-move cardio workout, from trainer Judine Saint Gerard, head coach at Tone House in NYC, can be done right at home—no equipment necessary. She also created her own online training program, the TL Method. Last medically reviewed on August 22, 2019. Start in a lunge, both knees bent at 90-degree angles. Precautions: Jumping rope is high impact and requires practice. The mountain climber is an intense full-body exercise. Doing a quick cardio workout at home is more accessible than you might think. Thank you, {{form.email}}, for signing up. Quickly swing your arms up, jump, and switch legs. Requirements: Strong knees, experience with high impact exercise, and a good pair of shoes. Continue shuffling to the right. They may also remind you of elementary or high school gym class traumas. Lunge jumps, which combine jumps and standard lunges, will get your heart pumping. Get exercise tips to make your workouts less work and more fun. For a challenge, add a jump when you move to the side. If you’re new to cardio, these moves will help get you up to speed. Bend to the right, moving your right elbow down and right knee up. The box jump is a cardio exercise that targets your lower body, including your butt, thighs, calves, and shins. Simultaneously rotate your waist, reaching your right hand up and left hand to the floor. Lift your right leg straight up. Why: Kickboxing can burn more than 100 calories in 10 minutes at the right intensity, requires no equipment, and can help you get out your aggressions. Anabolic window refers to the short time after training when your muscles are repairing and recovering. By using Verywell Fit, you accept our, Best Ways to Use Jumping Rope in a Workout, Best Ways to Use Jumping Jacks in a Workout, Best Ways to Use Jogging in Place in a Workout, How to Add Intensity and Variety With Your Burpees, Best Ways to Use Mountain Climbers in a Workout, Best Ways to Use Squat Jumps in a Workout, Why You Should Try Squat Jumps to Build Your Leg Strength, Best Ways to Use Bear Crawl Push Ups in a Workout, Best Ways to Incorporate Stairs Into Your Workout, 19 Effective Cardio Exercises for a Gym-Free Workout, How to Burn 100 Calories in Just 10 Minutes While Working Out, This 40/20 HIIT Cardio Workout Is Perfect for Stubborn Menopause Fat, 12 Time-Efficient Exercises You're Not Doing (But Should), 19 Bodyweight Exercises You Can Do At Home for a Quick Workout, Go Ahead and Jump Into Plyometric Exercise. But in the latest episode of Good Moves, trainer Liv McIlkenny shared you can do a low-impact cardio Jump your feet wide and sit back into a wide squat, engaging your glutes and bending both knees until your thighs are … Reach your arms forward and repeat. Precautions: This exercise can tax the wrists, arms, and shoulders, as well as the core. Why: Squat jumps are a plyometric exercise that will raise the heart rate, burn calories, and increase power in the legs. Calf Raise This article tells you all you…, You can reduce your muscle mass by doing the opposite of what you would do to increase muscle mass: Consume fewer calories, use lighter weights and…. Set your fingers on the floor, softly bending your knees. What: Running the knees in and out from a push-up position. Brace your core. Jump into a squat, landing with your knees bent, feet wider than shoulder-width apart, and toes pointed slightly out. Here are a few of our favorite cardio workouts that will get your heart rate up, scorch some serious calories, and leave your muscles feeling pumped. By adding a jump, you can turn it into an explosive cardio workout. The sideways movement of this exercise mimics how a skater moves. In fact, you can get an effective cardio workout with nothing more than your own two feet. You can also skip the pushup altogether for an easier move. Repeat on the left side. Cardiovascular exercise, also known as cardio or aerobic exercise, is essential for good health. And you don’t even need to leave your house to add it to your fitness routine. Jump up, reaching your arms upward. It also strengthens your upper arms while working your back, core, and legs. This article explains how to start working out and stick to it in the long run. Figure 8 (0:30) 2. Exercising regularly has many benefits for your body and brain. Start in a curtsy lunge, both knees bent and your right leg diagonally behind you. To make it harder, do more than one pushup. Neither snow nor rain nor heat nor rush-hour lines at the gym should keep you from getting your cardio in for the day. Rest one foot on top, toes facing down. Being a whole body workout, it helps tone the entire body and is a simple exercise to keep fit (12 Simple exercises to keep fit) and increase flexibility. Just remember to warm up and start slow, especially when trying a new move. It gets your heart rate up, making you blood pump faster. Variations: No push-up, push-up on the knees, keeping the knees down as you crawl in and out, What: Punching, kicking, and combinations thereof against a bag, the air, or (risky) another person. With any plyo exercise, land softly to protect the joints. As you lift your knees, you’ll engage the core muscles on your sides. Stand in front of a knee-high box or platform. If you’re new to the move, start slow and gradually pick up the pace. Place your hands on the floor under your shoulders, fingers pointing forward. It's a great move to add to your regular cardio workouts to add intensity and to work on your power, agility, and endurance. This exercise involves running in place, so you can do it anywhere with minimal space. It looks easy, but beginners may get tripped up. The move is simple but very challenging on the heart, lungs, and the body. Quickly switch, moving your right knee out and lifting your left knee in. What: Turning a rope with handles repeatedly while jumping over it and (optional) chanting rhymes. They can offer guidance based on your health status and fitness level. This exercise is like a horizontal jumping jack. Bring one heel toward your butt. But what if you can’t get outside for a daily run or don’t feel like hitting the gym? Bring your legs together. Requirements: A door to the outside world, a decent pair of shoes, sunglasses, and sunscreen. Then sprint at 75% to 80% effort … Why: They get the heart rate way up while building strength and endurance. Sit on the floor, knees bent and feet flat. Jump and spread your legs wider than shoulder width. Squat, Catch and Press (1:23) 5. Does Walking 1 Hour Every Day Aid Weight Loss? Lateral shuffles increase your heart rate while improving your side-to-side coordination. Plant your feet and slowly walk your hands forward into a plank with your hands under your shoulders. Bend your knees and hinge forward at your hips, keeping your back flat. You should also consult your provider if you have: You may need to take certain measures to exercise safely. No special skills are needed. Precautions: Jumping jacks are high impact, which may tax the joints. Do one pushup. Brace your core, bend forward at your hips, and reach your arms toward the floor. Precautions: Watch for cats, dogs, toys, and children. 8 At Home Cardio Workout to Burn Fat and Tone (High & Low Impact Modifications) - Once you feel like you need more of a cardiovascular challenge, try our cardio workouts that show both low and high impact mods; do the harder version for as long as you can before switching to the easier version. “Kettlebell workouts combine the best of both worlds: strength training and cardio,” says Adams. Why: It's simple, accessible, gets the heart rate up, and is a great way to warm up for more intense exercise. Bend your knees slightly. Remember that even a beginner cardio workout done at home can help build endurance, which is an important component of overall fitness. Jump back off the box. Instead of facing forward, you’ll rotate your body during each jump for an extra heart-pumping move. Sick of running? Variations: Stepping the feet back instead of jumping, jump up at the end, add a push-up, use equipment for an additional challenge (medicine ball, BOSU, kettlebell, or sliding discs). This Killer Met Con Workout Will Help You Burn Some Calories, No Equipment Is Needed With the Insanity 60-Day Total Body Workout, Burn More Calories With High-Intensity Circuit Training, Try This Low-Impact and High-Intensity Tabata Workout, Step Up to This Tough Circuit Training Workout, Metabolic Conditioning for the Ultimate Calorie Burn. All rights reserved. and standing up... like a bear. Squat and place your hands on the floor. Swing your arms up and jump explosively onto the box. It’s also important to progress gradually. To get the most out of your home cardio workout, start with a dynamic warm-up that gets you ready to sweat. Flatten your back and brace your core. Bring your feet together. Make sure you spot jog continuously at least for 60 seconds. This classic move works your entire body while increasing your heart rate. © 2005-2021 Healthline Media a Red Ventures Company. Rotational jacks combine jumps, squats, and body twists. Why: It's a killer cardio exercise, burning 100 or more calories in 10 minutes (if you can stomach 10 minutes of this exercise). Repeat. Make sure there's a handrail for safety. Each exercise involves greater coordination and multiple body movements. As you get used to the movement, move left or right while doing toe taps. Precautions: It's high impact, which may tax the joints, and it can be boring. No special skills are needed. Kettlebell Swings (0:59) 4. Simultaneously raise your left knee in can you really burn 1,000 calories in 10 minutes no. Running in place, so you can still get a great cardio, burning about calories. Possible and jog in one spot of injury the long run distracted drivers, and your. Lower your leg and repeat with the other foot on top, toes facing down an easier.. 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